Ep 10. Country Fried Steak

Recipe Rehab is a cooking show that helps everyday home cooks take their favorite unhealthy recipes and make them healthier without sacrificing flavor. In season 2 episode 10, the contestants will tackle the notoriously unhealthy Southern dish of Country Fried Steak.

The episode begins with host Danny Boome introducing the two contestants for this week, both of whom are determined to create a healthier version of the classic dish. First up is Chef Richard, who has been a chef for 20 years and owns his own restaurant. He admits that he loves fried foods and often indulges in them, but wants to find a way to make them healthier. His opponent this week is Chef Marc, who has been a chef for 23 years and specializes in healthy cooking. He believes that healthy food doesn't have to be boring and is excited to prove it with his country fried steak recipe.

Before they start cooking, Danny introduces the nutritionist for the show, Vanessa. She explains that traditional country fried steak is typically made with a fatty cut of meat and coated in a mixture of flour, eggs, and milk before being fried in oil. This can result in a meal that is high in calories, fat, and sodium. Vanessa challenges the chefs to create a healthier version of the dish that is lower in calories, fat, and sodium but still has the same great flavor and texture as the classic dish.

The chefs get to work, each taking their own unique approach to the dish. Chef Richard decides to use a leaner cut of meat, pounded thin, and coated in a mixture of whole wheat flour and ground flaxseed before being seared in a small amount of oil. He also creates a healthier version of the traditional gravy, using low-fat milk and a small amount of butter instead of heavy cream. Chef Marc, on the other hand, uses an unconventional ingredient to create a crispy coating for the steak - corn flakes. He crushes up the corn flakes and mixes them with whole wheat flour, paprika, and other spices before using them to coat the steak. He also creates a healthier version of the gravy, using vegetable broth and almond milk instead of beef broth and heavy cream.

As the chefs cook, Danny and Vanessa offer tips and advice on how to make healthy choices while cooking and eating. They remind viewers that small changes can make a big difference, like swapping out white flour for whole wheat flour or using herbs and spices instead of salt to flavor dishes. They also stress the importance of portion control and balance, so viewers can still enjoy their favorite dishes without overdoing it.

After the dishes are complete, it's time for the taste test. Danny and Vanessa try both dishes and are impressed with how delicious and flavorful they are. They point out the differences in textures and flavors between the two dishes but agree that both chefs did an excellent job creating a healthier version of country fried steak. Finally, they reveal the winner - Chef Richard. While both dishes were great, they felt that his healthier gravy was the deciding factor.

In the end, this episode of Recipe Rehab showed viewers that even the unhealthiest of dishes can be made healthier without sacrificing flavor or enjoyment. With a few simple substitutions and a focus on balance and portion control, anyone can enjoy their favorite foods while still maintaining a healthy lifestyle.